There are a series of steps that must be performed, including seven this rule to get a flat stomach.
Focus on reducing body fat
It should be set to be your primary goal. When you think about it, it is simple - no matter how perfect your abs, no one will ever see them if they are hidden under a layer of fat. Experts estimate that the level of body fat six pack is perfect for between 6-8 percent. So start measuring your body fat and determine for yourself what you should do to achieve the ideal conditions. No need to get hung up on eating right and exercising to reduce body fat and toning muscles. Everything will follow naturally.
Diligent sit-ups.
Ask what the best exercise to develop abdominal muscles, most will answer with sit-ups. This misconception is why many people give up on their way to a six pack before it ever really began. A study by the University of Virginia, found that a person must do more than 500,000 crunches to burn 1 pound of fat in the body. That means if there is a thin layer of fat covering your stomach muscles, sit-ups will not do anything.
Protein diet.
Not only formed six pack in the gym, but also from your kitchen. You need to change your diet and focus on limiting calories, and get lots of protein. A study published in the American Journal of Clinical Nutrition, found that a high protein calorie controlled diet is the most effective way to reduce body fat and maintain muscle mass.
Forget fast changes.
A study conducted by the American Council of Exercise disclose sports tools that are offered on the market, but the result is less impressive. Each product has a bad effect on muscle activation. You certainly know how it worked when associated with building abdominal muscles.
Focus on integration exercises and core exercises.
If sit-ups and alt gym does not work, there are two things you need to note that the core exercises and practice integration. New research published in the Journal of Strength and Conditioning found that effective integration exercise works your abdominal muscles.
Stay away from high-intensity training.
No matter the type of exercise you choose, try to make it intense. Try to reduce the length and increase the intensity of the training session. Researchers at National Taiwan University found that the higher the intensity of exercise increases the post-exercise metabolic activity, so you will still burn fat well after leaving the gym.
Train your abdominal muscles.
To get a six pack, you need to do a combination of weight training and cardio exercises. Be sure to train your abdominal muscles after your weight training. Weight training will use glycogen as fuel reserves. While cardio workout will burn fat, and gradually define your abdominal muscles.
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